Guru Mann Fitness Inc.
CLEAN MUSCLE GAIN (CMG) NUTRITION PLAN
CATAGORY: FAT FREE MUSCLE BUILDING PLAN
AGE: 16 TO 60 YEARS
ACTIVITY: GYM WORKOUT
NUTRITION: VEG & NON-VEG
DAYS: 5 DAYS WEIGHT TRAINING / 1 DAY CARDIO / 1 DAYS ABS
DESIGNED & CREATED BY GURU MANN
NOVEMBER 2020
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
CMG NUTRITION PLAN
In CMG program, First thing’s first, you need to determine your basal metabolic rate (BMR). BMR is
essentially an estimation of the minimum energy required to keep basic bodily functions online (heart rate,
respiration, etc.) if you spent an entire 24 hour period at rest.
After you establish your BMR, you'll need to use the active factor multiplier to calculate your Total Daily
Energy Expenditure (TDEE). This is a combination of the calories need to maintain your basal metabolic
rate coupled with your daily activies
STEP 1: CALCULATE THE BMR
Use Online BMR calculator or BMR Mobile App.
Enter Height/Weight/Age including High Active (5 days a week)
Lets take an EXAMPLE:
Age: 25
Height: 5’10”
Weight: 70kg (154lb)
So BMR would be: 1744
STEP 2: CACULATE THE MAINTENANCE CALORIES - TDEE
[FORMULA: BMR x 1.5]
1744 x 1.5 = 2616 calories
So TDEE is 2616
STEP 3: ADD EXTRA CALORIES FOR GAINING
Lean Bulk. A lean bulk is generally recommended for healthy individuals at an average weight.
Use the following formula to determine your daily calorie needs for a lean bulk:
TDEE + 200 calories.
•
Aggressive Bulk. If you’re fairly new to training, underweight, or a classic hardgainer, it might be
beneficial to eat more aggressively. Use the following formula to determine your daily calorie needs for an
aggressive bulk:
TDEE + 500 calories.
FOR CLEAN GAINING
We will add 200 calories for clean gaining: 2616 + 200 = 2816
Keep in mind, all of these calculations are based upon algorithms for most individuals. However, they
cannot factor in every individual variable such as NEAT (non-exercise activity thermogenesis), genotypes,
hormones, lifestyle factors, hobbies, or nervous system dominance.
Therefore, some individuals may need to add more calories in order to gain weight while others will need
less to get the scale moving in the right direction. Start with a set number, eat accordingly for a month,
check the scale, and then adjust.
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
EVERY WEEK ADD 25 EXTRA CALORIES
12 WEEKS
SURPLUS CALORIES
TOTAL CALORIES
WEEK 1
200
2816
WEEK 2
225
2841
WEEK 3
250
2866
WEEK 4
275
2891
WEEK 5
300
2916
WEEK 6
325
2941
WEEK 7
350
2966
WEEK 8
375
2991
WEEK 9
400
3016
WEEK 10
425
3041
WEEK 11
240
3066
WEEK 12
275
3091
We’ll use the above example to take you through the steps to determine your calories and macros.
In step 1 you learned how to calculate base calories, now here’s how to break this all down into macros
and plan your meals.
TDEE: ~2616 calories
•
Estimated calorie target for Lean bulk: 2616 + 200 = 2816 calories
◦
Protein:
•
Start at 1 to 1.5 gram per pound of bodyweight
◦
Each gram of protein contains 4 calories
◦
210g (i.e. 154lb bodyweight) = 210x4 = 840 calories
◦
Fat:
•
Start at 0.40 grams per pound of bodyweight
◦
Each gram of fat contains 9 calories
◦
62g = 62x9 = 560 calories
◦
Carbohydrate:
•
Fill your remaining calories with carbs
◦
Each gram of carbohydrate contains 4 calories
◦
◦
2816 – 1400 (840+560) = 1416 then calories divided by 4 = 354g
Now don’t freak out, I know that may sound like a huge amount of protein/carbs and/or calories but for
some guys, this is what it’s going to take to build muscle.
I should also note that all of these recommendations are for young, healthy, and active individuals.
Certain macronutrients would require manipulation in older populations and those who might not respond
to specific nutrition strategies.
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
MACROBREAKDOWN
TOTAL CALORIES
2816
CARBS (50%)
PROTEIN (30%)
FAT (25%)
350g
210g
62g
MEAL 1 - BREAKFAST
INGREDIENTS.
PROTEIN
CARBS
FAT
1 CUP OATS
10
54
5
1/2 APPLE
0
14
0
5 BOILED EGG WHITES
20
0
0
1 WHOLE EGG
6
1
5
TOTAL CALORIES = 510
36g
69g
10g
MEAL 2 - MID MORNING SNACK
INGREDIENTS
PROTEIN
CARBS
FAT
3 BREAD
6
45
4
1SP PEANUT BUTTER
4
4
7
0.8 scoop WHEY PROTEIN
20
1
1
WATER 240ML
0
0
0
TOTAL CALORIES = 428
30g
50g
12g
MEAL 3 - LUNCH
INGREDIENTS
PROTEIN
CARBS
FAT
240g BLACK CHANNA
16
44
3
1/2CUP RICE
4
20
0
COOKED IN1/2SP COCONUT OIL
0
0
7
MIX SALAD
-
-
-
TOTAL CALORIES = 426
20g
64g
10g
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
MEAL 4 - EVENING SNACK
INGREDIENTS
PROTEIN
CARBS
FAT
5 BOILED EGG WHITES
20
0
0
3 RICE CAKE
3
50
0
TOTAL CALORIES = 332
23g
50g
0
MEAL 5 - DINNER
INGREDIENTS
PROTEIN
CARBS
FAT
1CUP RICE OR 200G POTATO
2
44
0
120g CHICKEN BREAST OR THIGHS OR LEGS
25
2
1
1SP GHEE OR OLIVE OIL
0
0
14
TOTAL CALORIES = 427
27g
46g
15g
MEAL 6 - BEFORE BED
INGREDIENTS
PROTEIN
CARBS
FAT
240ML MILK (Fat free)
10
14
0
1SP WHEY OR CASEIN
24
2
1
28G ALMONDS
4
4
14
TOTAL CALORIES = 367
38g
20g
15g
PRE WOKOUT
INGREDIENTS
QUANTITY
PROTEIN
CARBS
FAT
PRE WORKOUT SUPPLEMENT
1SCOOP
0
0
0
ARGININE
500-1000MG
0
0
0
WATER
200ML
0
0
0
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Guru Mann Fitness Inc.
DURING WOKOUT
INGREDIENTS
QUANTITY
PROTEIN
CARBS
FAT
BCAA
5-10G
0
0
0
WATER
500-750ML
0
0
0
POST WOKOUT
INGREDIENTS
QUANTITY
PROTEIN
CARBS
FAT
WHEY PROTEIN
25-45G
40g
0
0
GLUTAMINE
5G
0
0
0
CREATINE
3G
0
0
0
WATER
300-400ML
0
0
0
40g
0
0
TOTAL CALORIES =
SUPPLEMENT STACK
INGREDIENTS
EMPTY
STOMACH
BREAKFAST PRE
W/O
DURING
W/O
POST
W/O
BEFORE
BED
WHEY PROTEIN ISOLATE
NO
NO
NO
NO
YES
YES
GLUTAMINE
NO
NO
NO
NO
YES
YES
BCAA
NO
NO
NO
YES
NO
NO
CLEATINE
NO
NO
NO
NO
YES
NO
CARNITINE
YES
NO
YES
NO
NO
NO
CASEIN PROTEIN (OPTIONAL)
NO
NO
NO
NO
NO
YES
MULTIVITAMINS (OPTIONAL)
NO
YES
NO
NO
NO
NO
FISH OIL (OPTIONAL)
NO
NO
NO
NO
NO
DINNER
PRE WORKOUT
NO
NO
YES
NO
NO
NO
BRANDS - ON / CELLUCOR / MUSCLETECH / GM NUTRITION / MUSCLEPHARM / DYMATIZE /
GAT / BPI / BSN
Buy Any Brand Which you can Trust
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
VEG MEAL PLAN
MEAL 1 - BREAKFAST
INGREDIENTS
PROTEIN
CARBS
FAT
1 CUP OATS
10
54
5
1/2 APPLE
0
14
0
5 BOILED EGG WHITES ( OR 24G WHEY PROTEIN)
23
0
0
1 SP PEANUT BUTTER
4
4
7
TOTAL CALORIES = 532
37g
69g
12g
MEAL 2 - MID MORNING SNACK
INGREDIENTS
PROTEIN
CARBS
FAT
3 BREAD
6
45
4
1SP PEANUT BUTTER
4
4
7
0.8 scoop WHEY PROTEIN
20
1
1
WATER 240ML
0
0
0
TOTAL CALORIES = 428
30g
50g
12g
MEAL 3 - LUNCH
INGREDIENTS
PROTEIN
CARBS
FAT
240g BLACK CHANNA
16
44
3
1/2CUP RICE
4
20
0
COOKED IN1/2SP COCONUT OIL
0
0
7
MIX SALAD
-
-
-
TOTAL CALORIES = 426
20g
64g
10g
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
MEAL 4 - EVENING SNACK
INGREDIENTS
PROTEIN
CARBS
FAT
1CUP ROATED WHITE CHANNA
16
40
2
1 RICE CAKE
1
15
0
TOTAL CALORIES = 306
17g
55g
2
MEAL 5 - DINNER
INGREDIENTS
PROTEIN
CARBS
FAT
1CUP RICE OR 200G POTATO
2
44
0
100G GRILLED PANEER
18
0
15
COOKED VEGETABLES (ADD IN RICE AND PANEER)
1
5
0
TOTAL CALORIES = 419
20g
51g
15g
MEAL 6 - BEFORE BED
INGREDIENTS
PROTEIN
CARBS
FAT
240ML MILK (Fat free)
10
14
0
1SP WHEY OR CASEIN
24
2
1
28G ALMONDS
4
4
14
TOTAL CALORIES = 367
38g
20g
15g
Best Wishes :)
GM
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.